01/15/2018


CFE – CrossFit

Warm-up

Warm-up (No Measure)

Foam Rolling: Thoracic (Upper Back) – 2:00

Pigeon Pose – 2:00 each side

Couch Stretch – 2:00 Each Leg

Banded Shoulder Distraction – 1:00 Each Side

Foam Rolling – Quads and Adductors – 2:00

2:00 Slow Row

1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 OHS

:30s second Samson Stretch each side

5 Kip Swings + 2-3 Kipping Pull-Ups

1:00 Moderate Row

5 Snatch Grip Stiff-Legged Deadlifts

5 Snatch Grip Deadlifts

5 Kip Swings

:45s Moderate Row

5 Behind the Neck Snatch Grip Presses

5 Behind the Neck Snatch Grip Push Jerks

5 Hang Muscle Snatches

:30s Moderate/Fast Row

2 Hang Power Snatches

5 Pausing Overhead Squats

3 Hang Squat Snatches

Weightlifting

Back Squat (3 x 5 x 60%)

Back off week

Metcon

“Doctor’s Orders” (Time)

3 Rounds:

50 Air Squats

35 Pushups

20/15 Calorie Row

CrossFit Everett - 1302 Hewitt Ave - Everett, WA 98201 - c:425.328.6941 o:425.212.9944 - info@crossfiteverett.com

%d bloggers like this:
/* ]]> */